Bench Press

Lie flat on a bench with a barbell racked above you. Grip the bar wider than shoulders, feet flat. Lower the bar to your mid-chest, pause, then press up to full extension. Keep your wrists straight and back neutral.

CHEST · PUSH

How it is executed

Lie flat on a bench with a barbell racked above you.
Grip the bar wider than shoulders, feet flat.
Lower the bar to your mid-chest, pause, then press up to full extension.
Keep your wrists straight and back neutral.

Muscles worked: Chest
Primary muscle: Mid chest
Equipment: Barbell
Movement pattern: Push
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Watch the full tutorial

Variations and substitutions

Barbell Board PressBarbell Barbell Larsen PressBarbell Barbell Pin PressBarbell Dumbbell Bench PressDumbbell Smith Machine Bench PressSmith machine

Chest exercises Barbell exercises Back to the library

Program your clients' routines from these exercises, without the spreadsheet.